Wheeling Walks Challenge: Week #1

Make Walking a Part of Your Lifestyle

Because you are busy and there is always more to do than there is time to do it, it is important to make walking a part of your day…not something in addition to all the things already on your “to do list”. Schedule time for walking, like you schedule all of your other important appointments.

The Surgeon General has stated that physical activity reduces the risk of developing or dying from some of the leading causes of illness and death in the United States.

Regular physical activity can:

• Substantially reduce the risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure.
• Reduce symptoms of depression and anxiety, improve mood, and enhance ability to perform daily tasks.

People who are usually inactive can improve their health and well being by becoming even moderately active on a regular basis.

Many people will have to work up to walking for 30 minutes each day. But recent studies have shown that even a 10-minute walk, three times a day has the same benefit as one 30-minute walk. And even better news is that walking just 30 minutes a day on almost every day of the week cuts our incidence of having a heart attack in half.

Some ways to overcome barriers to walking include:

• Start slowly with realistic goals to build confidence.
• Walking doesn’t have to be at a strenuous pace. Use the “conversation” rule.
• Engage friends and family members in your walking to enhance relationships.
• Walking the dog, walking to your car, and just a short stroll at lunch are all ways to get in a 10-minute walk.
• Plan walking in advance and stick to a routine with a friend or colleague
• Be prepared! Keep a pair of walking shoes in the car for any walking opportunity.
• Keep your walking partners phone number handy.